Spinal Role

It seems that one of the primary differences between Pilates and "traditional" weight room workouts for developing fitness is the emphasis on a strong center with a flexible spine. For most exercises in the weight room the back is supported on a bench and held in a still "neutral" position while strengthening the arms & legs. With Pilates, the body is taught how to move with the spine supported, unsupported, face up, face, down, sideways, kneeling, right side up, upside down, flexed arched, rotated, held still, and in motion, and still developing strength and flexibility for the arms and legs. Emphasis placed on finding the correct muscles to support the body regardless of the back position. This trains the body to be prepared and ready to move safely without having to think, overwork, or recruit muscles that don't need to be involved in sport and daily life activities.

Our Spine should have 3 natural curves that support us for movement and shock absorption: In the neck the cervical curve is in extension. Through the upper and mid-back, the thoracic curve is in flexion, and the low back/lumbar curve is in extension to complement the neck. Each vertebra is an independent segment and has the potential for movement in flexion, extension, lateral flexion/side bending, and rotation. The goal for good movement is to balance the work evenly throughout the entire spine. Post-lateral rib breathing, good hip mechanics, and shoulder mechanics play an important role in being able to move the spine freely. Being able to maintain good posture puts the body in alignment to begin safely moving the spine. Incorrect posture, places additional stress on the body and can make it more difficult to get the body organized for efficient movement.

Flexion or forward bending is the first direction of movement to practice. Bending forward strengthens the abdominals and stretches both the neck and low back muscles. The Roll Up is one of the first